UDkt. Kovalkov ungumfuyi wezondlo waseRashiya, umthuthukisi wesondlo sokulahleka kwesisindo. Encwadini yakhe ethi "I-Technique Doctor uKovalkov: Uloyiso phezu kobunzima," wachaza ngokucacileyo indlela yokutya yokulahleka kwesisindo ukuba ibe yinto yokutya ngokugcwele. Ngokuncediswa kwimenyu yokutya uKovalkova ikhula ibe yincinci kwaye yodwa, nakwiiklinikhi zakhe. Leyo ndlela yokuphumelela esifutshane nekhawulezileyo yesiphumo ayifani, kodwa ikuvumela ukuba ulahleke ngokupheleleyo iindlela zokutya eziyingozi.
Imithetho yokutya Kovalkova
Imenyu yokutya ye-Alexei Kovalkov ihlukaniswe zibe zigaba. Qala ukulahlekelwa kwesisindo kufuneka kube kwinqanaba lokulungiselela.
Isigaba sokulungiselela
Inxalenye yokuqala yokutya ijoliswe ngqo ekunciphiseni ukutya , ukusetyenziswa kwiincinci ezincinci. Kule nto, okokuqala, imenyu yesigaba sokulungiselela isondlo sikaDkt. Kovalkov ayifaki ngokupheleleyo ukuba khona kwee-carbohydrates ngenani eliphezulu le-glycemic index.
Asibandakanyi:
- iimveliso zepuphu (ngaphandle kwezonka ezimnyama kunye ne-otrubnogo);
- Imifuno yesitashi kwiifom zebilisi ezibilisiweyo, iitata, i-corn, izaqathi;
- ushukela, ubusi, i-sweeteners, izithelo ezomileyo, isiqhamo esimnandi;
- nawaphi na iilekese, kuquka, "i-marshmallows" yokutya kunye nechocolatelethi emnyama;
- iitshizi ezicwangcisiweyo - irayisi ezimhlophe, iiflegi, i-semolina;
- utywala.
Ngokuqinisekileyo uqhotyoshelweyo kule mikhiqizo engentla, xa ufuna ukuba ube kwisigaba samalungiselelo - kwiiveki ezimbini ukuya kwezine.
Isigaba Sibini
Kubalulekile ukucoca umzimba weemveliso zokubola, usebenze imetabolism, uziqhelise kwiindawo ezincinci. Ubude besigaba sesibini lufikelela kwiiveki ezimbini. Imenyu yesigaba sesibini se-Kovalkov isondlo yenzelwe iveki:
- isidlo sasekuseni - ingilazi yegayo nge-bran kunye neentonga;
- lwesibini isidlo sakusihlwa - i-apula eli-1;
- isidlo - ½ yamagilebhisi;
- isidlo sesibini - i-apula eyi-1;
- i-snack ntambama - ½ yamagilebhisi;
- isidlo - isaladi yemifuno ngokugqoka kwioli yeoli kunye nemon;
- ebusuku - ingilazi yobisi.
Ngaphambi kokutya kwasekuseni kufuneka uhambe ngokuhamba ngokukhawuleza.
Isigaba sesithathu
Isigaba sesithathu sithatha kwiinyanga ezi-1 ukuya kwezi-7, ukutshisa kwamafutha amaninzi kusebenza apha.
Imenyu esondeleyo yokutya kwe-Kovalkov ilandelayo:
- ugcine zonke iimveliso ukusuka kwinqanaba langaphambili;
- zongeza ivenkile, intlanzi, inkukhu, i-turkey, i-cottage shiese, nayiphi na imifuno engekho-starchy;
- Indlela yokulungiselela: ubilise kwaye upheke kwisitya.
Isigaba sesine
Yile nqanaba eyokugqibela yokutya kwe-Kovalkov. Kucingwa ukuba imenyu elandelayo iya kuba yondlo yakho ebomini:
- iimveliso ezivela kumanqanaba angaphambili zigcinwe;
- sifaka okusanhlamvu;
- nganye iintsuku ezimbini unako ukufumana isonka esincinci esincinci kunye namazambane aphekiweyo;
- i-sweet chocolate kuphela yintolethi emnyama;
- amafutha kunye namafutha - imifuno.